Yesterday on my first squat warmup I got some pain in my right lower lat (or could be lower trap, hard to tell). I proceeded to go through my full body workout without any pain though, it's just a constant annoying pain. I can feel it the worst when I twist to my left or take a deep breath.
Anyone know what I may have done here or how I can speed up recovery?
Last edited by Behemoth; 10-06-2011 at 08:34 PM.
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Last edited by Patz; 10-07-2011 at 04:50 AM.
Foam rolling looks to have worked wonders, thanks!
Just be careful it's not a rib that you pushed out of place. Speaking from experience, leaving those out only makes them worse over time.
no pain no gain jk. as long as pain is away from joint u shud be good.
lay off the lower back for a bit and concentrate on core exercise, so abs, obliques, gluts, then go back work your lower back but this time lower your weight concentrate on form
Thanks for the replies all. I ended up messing this up again much much worse also on a squat warmup. The problem turned out to be during my warmups since they are so light I wasn't keeping my core very tight as I went down, causing my back to round at the bottom. Some muscle by the bottom of my lat and kinda between the lat and spinal erector got hurt, so saw a doc and they said I can train anything that doesn't hurt, and gave me some slow-releasing ibuprofen. I couldn't squat/deadlift for a week and bench was a bit tough (arching hurt a bit) but could do everything else. I kept foam rolling and taking the ibuprofen for the week and now I seem to be as good as new
I think you have pulled something relative to one of your ribs. I would not necessarily say it is out of place, but at least a strain of some sort.
Oh, and for me, find something that will train the muscles in the area of the problem and do 1-2 sets of a very light load for 100 reps. Do this on off days. The increased blood flow can speed healing.
You should also pay attention and see a doctor if you begin to suspect it is anything more than a pulled muscle etc.